★★★★★
Post knee surgery“After my knee replacement, Teejay’s rehabilitation programme got me back to walking confidently far quicker than I expected. He understood exactly what stage I was at every time.”
"I’ve had surgery and I’m terrified of doing the wrong thing and setting my recovery back." That caution is correct — which is exactly why we assess before we prescribe anything.
Built around your recovery
Rehabilitation built around
your specific surgery.
No two surgeries are the same — and no two recoveries are the same. The first step is always understanding exactly what procedure you have had and what stage of healing you are at before anything is prescribed.
Applied Pilates and Osteolates Therapy complement your medical care, working alongside surgeon and physiotherapy guidance rather than in place of it. Every programme is built around your actual recovery timeline, not a generic routine. Once you have been discharged, Pilates after physio and surgery picks up the stage that follows.
Where swelling and inflammation are limiting early progress, Teejay may also use HIVAMAT Deep Oscillation therapy within an Osteolates session. A 2025 randomised controlled trial in the Journal of Rehabilitation Medicine found that adding deep oscillation to a standard physiotherapy protocol after ACL reconstruction improved pain tolerance, swelling and range of motion compared with physiotherapy alone.
"The biggest risk after surgery isn’t doing too little. It’s doing the wrong thing too soon. We build the plan around exactly where you are — not where a generic programme assumes you should be."
Every new client begins with a thorough assessment before any exercise is introduced. Your surgery, your surgeon’s specific guidance, and your current recovery stage all determine where your programme starts.
Working alongside your medical team. We work with, not instead of, your surgeon and physiotherapist. Your specific surgical restrictions are respected throughout — and any protocol from your medical team shapes exactly how your programme is built and progressed.
Common surgeries
Four types of surgery —
each requiring a different sequence.
Each type of surgery requires a different rehabilitation sequence. This is why a thorough assessment matters before any treatment plan begins.
Most common
Hip & knee replacement
Pre-surgery strengthening and post-surgery rehabilitation, sequenced to your surgeon’s specific protocol. The Reformer’s spring resistance allows controlled loading that standard gym equipment cannot replicate. Hip & knee page →
Soft tissue
Ligament & tendon repair
ACL reconstruction, rotator cuff repair, and other soft tissue surgeries requiring structured progressive loading. Each has a specific healing timeline that shapes when different exercise types can be safely introduced.
Spinal
Spinal surgery
Discectomy, spinal fusion and laminectomy recovery, with carefully graduated loading of the spine. Core stabilisation is introduced using the Cadillac before any spinal loading exercise is prescribed. Back pain page →
Preventative
Pre-surgery preparation
Strengthening the muscles around the joint before surgery has been shown to improve post-operative outcomes and recovery speed. If you have a confirmed surgery date, prehab in the weeks beforehand makes a meaningful difference.
ℹ
Always confirm with your surgical team before beginning any new exercise programme post-surgery.
Two stages, one plan
Prehab and rehab —
both matter.
If your surgery date is confirmed, preparing beforehand makes a measurable difference. If you’ve already had surgery, the right rehabilitation sequence determines how fully you recover.
Surgical recovery timeline — prehab through to full return
The timeline above is a guide — your actual progression depends entirely on your specific surgery, your surgeon’s protocol, and how your body responds at each stage. Nothing is advanced until it is genuinely safe to do so.
Pre-surgery (prehab)
For clients with a confirmed surgery date
- Strengthens muscles around the joint before surgery
- Improves post-operative recovery speed
- Builds movement patterns that support faster rehabilitation
- Addresses compensations that have developed pre-surgery
- Typically runs in the weeks leading up to your operation
Post-surgery (rehab)
For clients recovering from a recent or past operation
- Sequenced precisely to your surgeon’s recovery protocol
- Osteolates manages swelling, scar tissue and stiffness
- Applied Pilates rebuilds strength progressively and safely
- Full apparatus allows controlled, low-impact loading
- Continues through to full functional return
The critical distinction
Why generic rehabilitation
can set your recovery back.
Recovery from surgery is not linear and cannot be safely rushed. A programme that ignores your exact procedure and timeline can do more harm than good.
Loading too early
Introducing strengthening exercises before tissue has healed sufficiently can compromise surgical repairs and significantly delay recovery.
Ignoring surgeon-specific protocols
Different surgeons and procedures have different healing timelines. A generic programme that ignores this can directly conflict with your surgical advice.
Insufficient soft tissue management
Scar tissue and swelling left unmanaged can restrict movement permanently if not addressed in the early stages of recovery.
Progressing without reassessment
Recovery rarely follows a fixed timetable. Without regular reassessment, a programme can fall behind or push ahead of where you actually are.
What makes this different
What the £85 assessment
establishes first.
Before a single exercise is prescribed, the assessment maps exactly where you are in your recovery and what is genuinely safe to begin.
The £85 assessment covers
- ✓Your specific surgery and procedure date
- ✓Your surgeon’s specific restrictions and protocol
- ✓Current healing stage and tissue quality
- ✓Whether Osteolates is needed before Pilates begins
- ✓Compensations developed pre- or post-surgery
- ✓A clear, sequenced plan with no obligation to continue
The treatment pathway
A sequenced approach
to surgical recovery.
Recovery progresses through clear stages. With the right approach at each one, most clients return to full function faster than a generic programme allows. The stage people find hardest is usually the last one. Your surgeon signs you off, tells you to stay active, and nobody defines how hard to push. Being cleared and feeling capable are not the same thing, and for hip and knee replacement clients in particular, the gap between the two is where progress quietly stalls. Closing that gap is the part of recovery this programme is built for.
01
Early phase
Swelling, scar tissue & gentle mobility
Osteolates soft tissue treatment manages swelling, reduces scar tissue restriction and improves circulation around the surgical site in the first weeks. The tissue is prepared safely for the controlled movement to follow. Loading is introduced only when your surgeon confirms it is safe to do so.
About Osteolates Therapy02
Rebuilding phase
Controlled, progressive strengthening
Applied Pilates introduces movement on the full STOTT apparatus, where resistance can be adjusted in small, precise increments. Strengthening can begin earlier and more safely than with standard gym equipment, which offers far less control over load. The Cadillac in particular allows decompressive, supported loading unavailable elsewhere.
Full apparatus studio03
Return phase
Functional strength & long-term resilience
As strength and confidence return, the programme progresses towards your specific goals — walking without pain, returning to sport, or regaining full independence. Most clients transition to small group membership to maintain progress long term. Maximum 7 clients per session throughout.
View membership optionsWhy the full apparatus matters most here — the Cadillac and Reformer allow load to be adjusted in small, precise increments — far finer control than free weights or standard gym machines. Strengthening can begin earlier in the recovery timeline without risking the surgical site. Full apparatus studio →
Working with your medical team — we work alongside surgeon and physiotherapy guidance, not in place of it. Your programme is built to respect any specific restrictions from your surgical team precisely. We are happy to liaise with your physio directly.
Client results
What St Albans clients say about
their recovery.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
10 years attending“I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance.”
★★★★★
Spinal surgery recovery“I was nervous about doing anything after my back surgery. Teejay worked patiently within exactly what my surgeon advised, and I felt safe every step of the way.”
Getting started
Three steps to a
confident recovery.
Every client begins the same way — with an honest assessment of exactly where you are in your recovery.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. We review your surgery, your surgeon’s guidance, and your current recovery stage before recommending anything. No obligation to continue.
Book assessment →02
Osteolates + 1-to-1 Sessions
About £79
Osteolates soft tissue treatment in the acute phase, followed by personalised 1-to-1 Applied Pilates as rehabilitation progresses. First block includes complimentary Osteolates Express (£65 value).
View prices →03
Small Group Membership
From £129/mo
Once full function returns, small group membership maintains your strength long term. Maximum 7 clients. No lock-in. Essential £129/month · Premium £219/month.
View timetable →Why trust Teejay Sogunro with your post-surgery rehabilitation
STOTT PILATES® Full Comprehensive Certified STOTT PILATES® Rehabilitation Certified Qualified Sports Therapist Trigger Point Dry Needling Studied BSc (Hons) Osteopathy — Middlesex University YMCA Qualified Fitness Professional Registered Healthcare Practitioner — CNHC & CThA 25 years professional practice · Founded 2001
View full credentials and professional backgroundRelated pages & information
Conditions hubBack Pain & All ConditionsRead more → Related conditionHip & Knee PainRead more → Related conditionOsteoarthritis & OsteoporosisRead more → TreatmentOsteolates TherapyFrom £65 → ApparatusReformer & Cadillac StudioFull suite → PricingFrom £85 assessmentAll prices → LocationLondon Colney, St AlbansFree parking → SportsSports Injury RehabRead more → ConditionShoulder & Neck PainRead more → ConditionFacet Joint SyndromeRead more → ConditionSciatica TreatmentRead more → ConditionHypermobility & InstabilityRead more → Over 60sPilates for Over 60sRead more → Reviews4.9 ★ on Google · 123 reviewsRead reviews → AboutTeejay SogunroFull credentials → Men’sMen’s Applied PilatesRead more → ConditionPosture CorrectionRead more →
Common questions
Questions about post-surgery
rehabilitation in St Albans
- This depends entirely on your specific surgery and your surgeon’s guidance. Some clients begin gentle Osteolates treatment within the first couple of weeks, while others need longer before any hands-on work is appropriate. We always work within your surgical team’s timeline before beginning anything and never introduce exercise until it is confirmed as safe.
- A referral is not required. However, we strongly encourage discussing any new exercise programme with your surgical team first. We are happy to work alongside specific restrictions or guidance your surgeon or physiotherapist has provided — and to liaise directly with your physio if that is helpful.
- Prehab strengthens the muscles around the joint before your operation. Research consistently shows this improves post-operative recovery speed and outcomes. If you have a confirmed surgery date, starting prehab in the weeks beforehand makes a meaningful difference — the stronger and better-prepared you are going in, the better you tend to recover. No prior Pilates experience is needed.
- Yes, when introduced at the right stage. The Reformer and Cadillac allow load to be adjusted in small, precise increments — far finer control than free weights or standard gym machines. Controlled strengthening can often begin earlier in recovery than with conventional equipment, while still respecting your surgical site and healing tissue. Full apparatus studio →
- All new clients start with the £85 movement assessment. After that, Osteolates Therapy sessions are from £65, 1-to-1 Applied Pilates from about £79 per session on the 3-session block, and monthly group membership from £129 per month once you’ve progressed to that stage. Full prices and membership options →
- Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield and Harpenden. Map and full directions →
Ready for a confident recovery?
Get back to full strength
Book Your £85 AssessmentOr call Teejay directly 07734 578959
Get back to full strength
safely.
Your £85 assessment identifies exactly where you are in your recovery and what is safe to do now. Teejay will explain your plan clearly and work alongside your surgical team’s guidance throughout. Ample free parking on site.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site